High-Intensity Interval Training (HIIT) is an effective and efficient way to stay fit. HIIT workouts involve short bursts of intense exercise followed by a short rest period, and they have been scientifically proven to help people burn fat, build muscle, and improve their overall fitness levels. HIIT workouts are perfect for busy people who don’t have a lot of time to spend in the gym because they can be completed in as little as 20 minutes.
Here are five HIIT workouts that are perfect for people who want to stay fit but don’t have a lot of time to devote to exercise:
- AMRAP HIIT Workout The AMRAP HIIT workout is a circuit-based workout that targets all major muscle groups and keeps your heart rate elevated. To complete this workout, you will need to perform as many rounds as possible (AMRAP) of two bodyweight circuits in 10 minutes each. The first circuit includes mountain climbers, reverse/rear lunges, squat jumps or tuck jumps, plank jacks, and V-holds. The second circuit includes single leg deadlifts, bodyweight squats, forearm planks, YTIs, and butt kickers. Rest for 1-2 minutes after completing each circuit.
- Kettlebell HIIT Workout This HIIT workout requires kettlebells and a treadmill. Repeat five exercises listed for 10-15 reps or duration as fast as possible. Rest for 15-30 seconds before starting from the beginning again. The circuit includes burpees, kettlebell goblet squat with overhead press, two-handed kettlebell swing, the Heisman (lateral jump), and a 20-30 second all-out treadmill sprint.
- Rowing Machine HIIT Using a rowing machine, perform two different circuits. In Circuit 1, row for 150 meters, perform dumbbell military press for 12-15 reps, row another 150 meters, complete push-ups for 15-30 seconds, and row another 200 meters. Rest for 15-30 seconds between circuits and complete three to four rounds. Circuit 2 includes rowing for 100 meters, mountain climbers for 30 seconds, Romanian dumbbell or kettlebell deadlift for 15 reps, bodyweight squats or squat jumps for 15 reps, and burpees for 5-10 reps. Rest for 15-30 seconds before repeating the circuit for three to four rounds.
- Tabata HIIT Workout Tabata is a type of HIIT workout that involves performing an exercise for 20 seconds at maximum intensity followed by 10 seconds of rest. Repeat this cycle for eight rounds. You can choose any exercise you like for your Tabata workout, but some popular choices include burpees, jumping jacks, mountain climbers, and push-ups.
- Bodyweight HIIT Workout This HIIT workout requires no equipment, making it perfect for people who want to work out at home. The circuit includes jumping jacks, high knees, mountain climbers, push-ups, and plank jacks. Perform each exercise for 30 seconds with a 10-second rest period in between. Repeat the circuit for three to four rounds.
It’s important to warm up before starting any of these workouts to prevent injury. A good warm-up might include jogging in place, jumping jacks, or a few minutes of light cardio on a stationary bike or elliptical machine. Stretching after your workout can also help prevent muscle soreness and stiffness.
In addition to these HIIT workouts, it’s important to maintain a healthy diet to support your fitness goals. Eating a balanced diet with plenty of fruits, vegetables, lean protein, and healthy fats can help you maintain your energy levels and build muscle.
HIIT workouts are a great way to stay fit